According to a study published April 11 in Obesity Reviews, resistance exercise such as weightlifting combined with a calorie deficit can help burn fat and reduce body fat percentage.
Researchers from Edith Cowan University in Australia and the University of Cassias do Sul in Brazil analyzed data from 4,184 participants in 116 published studies on exercise and weight loss to determine whether resistance training such as weightlifting helps. for weight loss.
They found that combining resistance training with calorie reduction was an effective weight loss strategy, resulting in a loss of an average of 12 pounds.
The findings debunk the myth that aerobic exercise such as running or HIIT is the only way to lose weight, said lead researcher and doctoral student Pedro Lopez of Edith Cowan University.
“Usually when we talk about obesity, body composition or weight loss, we only hear about cardio,” he said in the release.
Lopez said the study could help provide an alternative to aerobic exercise, such as running, which puts stress on knees and other joints, so more people could benefit from exercise, including obese people looking to lose weight By.
However, this study does note that without proper nutrition, exercise alone may not help with weight loss.
The weight loss in the study was associated with a calorie deficit, or eating fewer calories on average than exercising.
Experts say that while a caloric deficit is essential for weight loss and fat burning, the methods for creating a caloric deficit can vary.Strategies for reducing calories include tracking what you eat, reducing portion sizes, adding more high-volume foods like vegetables, or trying diets that help you eat less in other ways, like low-carb or intermittent fasting.
Previous research has suggested that calorie deficits may also come from adding more physical activity throughout the day, from walking to fitness classes, although exercise alone is rarely sufficient for long-term weight loss.
Recent research has also found that resistance training is most effective for building muscle and maintaining muscle during weight loss.
Often, when people seek to lose weight, the goal is to lose body fat, not lean mass like muscle.Muscle tissue is not only important for strength and athletic performance, but also for metabolic health.
According to a personal trainer, the more muscle you have, the more calories you burn, which means that lifting weights is a great way to build your metabolism over time.It’s also a myth that lifting weights can make you bulky without trying because muscles take time and energy to build.
Other evidence-based benefits of strength training include a stronger heart and joints, greater confidence and better body image, and a reduced risk of diseases such as cancer and heart disease.
You also don’t have to be a gym rat to start using dumbbells, barbells, or kettlebells, according to a personal trainer—you can learn to lift weights even without prior strength training experience.
You can also start strength training with bodyweight exercises like pull-ups, push-ups, and squats without the need for a gym.
No matter what equipment you use, strength training exercises can be adjusted to your experience and skills, so you can get the most out of your workout regardless of your fitness level.
Post time: Jun-10-2022